Safety while lifting
Perfect Form before Heavy Bests
Good form before loading up with heavy weights is crucial for injury prevention. This document describes some key points to keep in mind while lifting weights.
- Proper Body Alignment: Know the correct positioning of you body during each exercise to avoid unnecessary strain on joints and muscles.
- Controlled Movements: Use controlled and deliberate movements rather than momentum or jerky motions, which can lead to injury.
- Breathing Technique: Coordinate breathing with each repetition, typically exhaling during the exertion phase and inhaling during the relaxation phase.
- Start Light: Start with lighter weights to master proper form and gradually increase the load as you become more proficient and confident in your technique.
- Use Mirrors or Feedback: Get feedback to help visually assess form and make necessary adjustments to ensure proper alignment and execution of the exercise.
- Focus on Muscle Engagement: Engage the target muscles throughout the entire range of motion rather than relying solely on momentum or external assistance.
- Warm-Up and Cool Down: Warm up properly before starting a workout to prepare the body for exercise and cool down afterward to help prevent injury and promote recovery.
- Listen to the Body: Listen to your body and pay attention to any signs of discomfort or pain. Stop or modify an exercise if necessary to avoid injury.
Practise lifting with proper form and gradually increase weight as you get stronger.
Form First, Strength Second
Stability Over Weight
Practice to Perfection
Cue phrases for the above points
- Proper Body Alignment: "Align & Refine"
- Controlled Movements: "Slow & Steady"
- Breathing Technique: "Breathe with Ease"
- Start Light: "Light Load, Right Road"
- Use Mirrors or Feedback: "Check & Reflect"
- Focus on Muscle Engagement: "Mind Over Matter"
- Warm-Up and Cool Down: "Prep & Recover"
- Listen to the Body: "Feel & Heal"